Unlock the world of probiotic-rich delights with this chapter dedicated to gluten-free fermented foods. Fermentation not only enhances the flavours of various ingredients but also promotes gut health by introducing beneficial bacteria into our digestive systems. In this chapter, we'll explore the art of fermenting gluten-free ingredients, from vegetables to grains, to create a diverse range of tantalising and nourishing dishes.
11.1 The Magic of Fermentation: Understanding the science and benefits behind fermentation, and how it transforms ordinary gluten-free ingredients into extraordinary culinary delights.
11.2 Getting Started with Fermentation: Equip yourself with the necessary tools and techniques to embark on your fermentation journey with confidence. Learn about different types of fermentation vessels and essential tips for a successful fermentation process.
11.3 Gluten-Free Fermented Vegetables: Discover the tangy and crunchy world of gluten-free fermented vegetables. From classic sauerkraut to spicy kimchi and everything in between, explore the endless possibilities of preserving vegetables through fermentation.
11.4 Fermented Gluten-Free Grains: Elevate gluten-free grains to new heights with the art of fermentation. Unleash the unique flavours and textures of fermented rice, quinoa, and more, and learn how to incorporate them into a variety of dishes.
11.5 Fermented Condiments and Sauces: Elevate your culinary creations with homemade fermented condiments and sauces. From zesty fermented hot sauce to probiotic-rich ketchup, discover how fermentation can enhance the taste and nutritional profile of your favourite toppings.
11.6 Fermented Gluten-Free Breads: Experience the joys of gluten-free sourdough and other fermented bread creations. Learn how to make your own gluten-free starter and craft delicious and gut-friendly bread without gluten.
11.7 Sweet and Savoury Fermented Treats: Delight your taste buds with a selection of fermented desserts and snacks. From tangy fermented fruit to probiotic-rich chocolate treats, explore the world of sweet and savoury fermented indulgences.
11.8 Troubleshooting and Storing Fermented Foods: Overcome common fermentation challenges and learn how to store your creations for maximum flavour and longevity.
In this chapter, we'll empower you to become a master of gluten-free fermentation, allowing you to create delicious and nutritious probiotic-packed foods that not only tantalise your taste buds but also nourish your body from the inside out. Get ready to embark on an exciting journey of flavour exploration and gut-friendly delights with gluten-free fermented foods.
11.1 The Magic of Fermentation:
Throughout history, fermentation has been a timeless culinary art that has captivated cultures worldwide. This magical process involves the action of microorganisms on carbohydrates, transforming ordinary ingredients into extraordinary culinary delights. In Section 11.1, we will embark on a fascinating journey to understand the science and benefits behind fermentation, exploring how this age-old technique enhances the taste, texture, and nutritional value of various gluten-free ingredients.
At the heart of fermentation lies the activity of beneficial microorganisms, such as bacteria and yeast. These microscopic living beings feast on carbohydrates present in the ingredients, breaking them down in the absence of oxygen. The metabolic process releases a range of byproducts, including organic acids, alcohol, and gases, which contribute to the unique flavours and aromas found in fermented foods.
Fermentation works its magic by imparting a symphony of flavours and aromas to foods. The metabolization of carbohydrates by microorganisms produces organic acids and other compounds, creating the tanginess, nuttiness, and complexity that tantalise your taste buds. From the delicious tang of sauerkraut to the umami-rich depth of miso, the array of flavours brought about by fermentation is a culinary delight.
Beyond flavour, fermentation also plays a pivotal role in enhancing the texture of gluten-free foods. In baking, fermented doughs can be lighter, airier, and more manageable than non-fermented counterparts. As microorganisms produce carbon dioxide gas during fermentation, it creates bubbles in the dough, resulting in a soft and fluffy texture that enhances the overall eating experience.
The benefits of fermentation extend beyond taste and texture; it also enhances the nutritional value of foods. During the process, microorganisms break down complex nutrients into simpler forms, making them more easily digestible and accessible to our bodies. Additionally, fermentation increases the bioavailability of certain vitamins and minerals, such as B-vitamins and trace minerals, making fermented foods more nutrient-dense.
One of the most significant benefits of fermentation lies in the introduction of beneficial probiotics into our diets. Probiotics are live microorganisms that promote a healthy gut microbiome. Consuming fermented foods introduces these friendly bacteria into our digestive system, where they may support digestion and contribute to overall well-being.
Historically, fermentation served as a natural preservation method, allowing communities to store surplus foods for leaner times. The acidic and alcoholic byproducts of fermentation acted as natural preservatives, inhibiting the growth of harmful bacteria and preventing spoilage. This preservation quality made fermented foods a valuable addition to any culinary tradition.
Chapter 11 invites you to embrace the magic of fermentation, as we dive deep into the science, benefits, and culinary wonders it offers. From the tangy allure of sauerkraut to the complexity of aged cheeses and the airy goodness of sourdough bread, we will explore a variety of gluten-free fermented ingredients and dishes. As you embark on this journey, you'll discover that fermentation is not merely a culinary technique; it is an art that connects us to culinary traditions that have stood the test of time.
11.2 Getting Started with Fermentation: Equip yourself with the necessary tools and techniques to embark on your fermentation journey with confidence. Learn about different types of fermentation vessels, starter cultures, and essential tips for a successful fermentation process.
Fermentation is an ancient and fascinating process that transforms ordinary ingredients into extraordinary culinary delights. To embark on a successful fermentation journey, having the right tools is essential. Whether you're a seasoned fermenter or a beginner, understanding the equipment required will ensure that your ferments turn out just the way you want them to.
1. Fermentation Vessels:
The first step in fermentation is selecting the right vessel to house your ingredients as they undergo the transformative process. Mason jars are a popular and affordable choice for small-batch fermentation. Their airtight seal helps create an anaerobic environment, allowing beneficial bacteria to flourish.
However, if you're looking to take your fermentation to the next level, consider investing in specialised fermentation vessels. These containers are designed with fermentation in mind, often equipped with airlocks to release gases while preventing oxygen from entering. This ensures a controlled environment for your ferments, resulting in consistent and successful outcomes.
2. Airlocks and Lids:
Airlocks are invaluable tools for maintaining a stable fermentation environment. These small devices fit into the lids of fermentation vessels and allow carbon dioxide to escape without letting air back in. This prevents unwanted moulds or yeasts from contaminating your ferments while enabling the production of probiotics.
If your fermentation vessel doesn't come with an airlock, various types are available for purchase and can be easily fitted onto your existing containers. Remember to check for the appropriate size to ensure a secure fit.
3. Weights and Pressers:
To keep your ingredients submerged in the brine or liquid during fermentation, weights and pressers are indispensable. These tools prevent mold growth on the surface by ensuring that no portion of your ingredients is exposed to the air. Ceramic or glass weights, as well as specially designed silicone fermenting lids with built-in pressers, are available for this purpose. When used in combination with an airlock, they help prevent the ingredients from clogging the airlock, making for a practically foolproof fermentation method.
4. Thermometer:
Temperature plays a crucial role in fermentation. For successful results, it's essential to monitor and maintain the ideal temperature range for the specific type of ferment you're creating. Using a kitchen thermometer will help you accurately gauge the ambient temperature and adjust as needed.
5. Labels and Date Markers:
As you experiment with different ferments, keeping track of the ingredients and fermentation duration is essential. Use labels and date markers to identify the contents and start dates of your ferments. This will help you monitor their progress and ensure you enjoy them at their peak flavour and nutritional value.
6. Personalization Accessories:
While the basics of fermentation remain the same, personalization options abound. From adding herbs and spices to experimenting with different types of salt or using various fruits and vegetables, the possibilities are endless. To support your creativity, you may consider investing in accessories like herb sachets, spice bags, or fermentation weights with infusion holders. These tools allow you to add flavour and character to your ferments while maintaining the integrity of your ingredients.
Having the right tools at your disposal will not only make your fermentation process smoother but also increase the chances of successful and delicious outcomes. Remember to select vessels and accessories that suit your needs and align with the type of ferments you wish to explore. Armed with the essential tools, you'll be well on your way to unlocking the magic of fermentation and indulging in the world of gluten-free probiotic-rich delights.
11.3 Gluten-Free Fermented Vegetables:
Fermentation offers an exciting and flavourful way to preserve vegetables while enhancing their nutritional value. From tangy and crunchy sauerkraut to fiery and spicy kimchi, gluten-free fermented vegetables are a delicious addition to any culinary repertoire.
A note about using salt: weight or volume?
The following recipes contain instructions for both weight and volume measurements for your salt, and you might be wondering why. Using a salt percentage instead of measuring in teaspoons when fermenting vegetables offers several advantages. Here are the benefits of using a salt percentage in the fermentation process:
1. Consistency and Precision: Salt percentages provide a more consistent and precise way of measuring the amount of salt in the fermentation brine. Different types of salt have different densities, so measuring by teaspoons may lead to variations in the salt concentration, affecting the fermentation process and final product.
2. Adaptability: Salt percentages are adaptable to different batch sizes. Whether you're fermenting a small batch or a larger one, the salt percentage can be easily scaled up or down to maintain the proper salt-to-water ratio.
3. Controlling Fermentation Conditions: The salt percentage plays a crucial role in controlling fermentation conditions. The right salt concentration helps create an environment that encourages the growth of beneficial bacteria while inhibiting the growth of harmful bacteria. This helps ensure a successful and safe fermentation process.
4. Fermentation Safety: Using a salt percentage ensures that the brine's salinity is within the safe range for fermentation. If the salt concentration is too low, there's a risk of spoilage or the growth of harmful microorganisms. On the other hand, too much salt can inhibit the growth of beneficial bacteria, leading to an overly salty and undesirable end product.
5. Predictable Results: Following a consistent salt percentage helps achieve predictable results in the fermentation process. This allows fermenters to replicate successful batches and avoid undesirable outcomes.
6. Reduced Guesswork: Relying on a salt percentage eliminates the guesswork associated with estimating the amount of salt needed for a particular batch of vegetables. This makes the fermentation process more approachable and user-friendly, especially for beginners.
7. Scientific Approach: Measuring salt in percentages takes a more scientific approach to fermentation, making it easier to share and standardise recipes within the fermenting community. It encourages experimentation and the exchange of knowledge among fermenters.
8. Health Considerations: Controlling the salt percentage is essential for people who have dietary restrictions or health concerns related to sodium intake. A standardised salt percentage allows individuals to monitor and adjust the sodium content in their fermented vegetables.
In conclusion, using a salt percentage instead of teaspoons when fermenting vegetables provides a more accurate, consistent, and adaptable approach to the fermentation process. It ensures safety, predictability, and enables individuals to make informed decisions about their fermented food's taste, texture, and nutritional content.
Here's a step-by-step guide on how to use a salt percentage for vegetable fermentation:
1. Determine the Salt Percentage: Decide on the desired salt percentage for your fermentation. The salt percentage typically ranges from 1% to 3% of the total weight of the vegetables and water. The ideal percentage may vary depending on personal preference and the type of vegetables being fermented.
2. Weigh the Vegetables: Start by weighing the vegetables you intend to ferment. This includes any additional ingredients like spices, herbs, or aromatics that you want to include in the ferment.
3. Calculate the Amount of Salt: Once you have the total weight of the vegetables, calculate the amount of salt needed by multiplying the weight by the chosen salt percentage. The formula is:
Amount of Salt = (Salt Percentage / 100) × Total Weight of Vegetables
For example, if you have 1000g of vegetables and want to use a 2% salt percentage:
= 1000g vegetables (x.02) would require 20g of salt
Or, for example:
= 786g vegetables (x.02) would require 16g of salt
= 225g vegetables (x.02) would require 5g of salt
4. Mix Salt and Vegetables: Dissolve the calculated amount of salt in a small amount of water to create a brine. Then, mix the brine with the vegetables and any additional ingredients in a fermentation vessel.
5. Add Extra Brine (if needed): If the vegetables do not release enough liquid to cover themselves completely, you may need to add additional water to ensure they are fully submerged in the brine. If you add more water, remember to add 2% salt to the water to make a brine.
6. Pack and Ferment: Pack the vegetables tightly in the fermentation vessel and ensure they remain submerged under the brine. Use weights or fermentation weights to keep the vegetables submerged. Then, seal the vessel with a lid or an airlock to allow carbon dioxide to escape while preventing contaminants from entering.
7. Monitor and Taste: Place the fermentation vessel in a cool, dark place and monitor the fermentation process. The time required for fermentation depends on various factors like ambient temperature and the desired level of fermentation. Taste the vegetables regularly to gauge their readiness.
8. Refrigerate and Store: Once the vegetables have fermented to your liking, transfer them to the refrigerator or another cool storage place to slow down the fermentation process. Properly refrigerated fermented vegetables can last for several months.
By using a salt percentage, you can achieve consistent results and control the fermentation process more effectively, leading to delicious and safely fermented vegetables. As you gain experience, you can adjust the salt percentage to suit your taste preferences and experiment with different flavours and vegetables.
Now that we have covered the basis on why and how to use weight measurements, know that I have included volume measurements for your convenience. Whichever you choose to use is up to you. Let's go over the recipes contained in this section.
1. Classic Sauerkraut:
Sauerkraut, a traditional German dish, is made by fermenting finely shredded cabbage with salt. As the cabbage ferments, it develops a tangy and slightly sour flavour, making it a versatile condiment to accompany various dishes.
2. Spicy Kimchi:
Kimchi, a staple in Korean cuisine, is a spicy and pungent fermented vegetable dish. Cabbage is typically the main ingredient, but there are various types of kimchi made with radishes, cucumbers, and other vegetables. The addition of chilli pepper, garlic, ginger, and other seasonings gives kimchi its characteristic heat and complexity.
3. Fermented Pickles:
Fermented pickles offer a delicious crunch and tang that complements a wide range of dishes. Use cucumbers or other vegetables of your choice and immerse them in a brine made of water, salt, and seasonings. As they ferment, the pickles develop a complex and satisfying taste that pairs well with sandwiches, burgers, and cheese platters.
4. Carrots and Radishes with Dill:
Combine the vibrant colours of carrots and radishes with the freshness of dill for a delicious and visually appealing ferment. The earthy flavours of these vegetables blend harmoniously with the herbal notes of dill, resulting in a delicious and nutritious treat.
5. Fermented Beet Slices:
Experience the beautiful colours and earthy flavours of fermented beet slices. The natural sweetness of beets intensifies during fermentation, creating a rich and vibrant accompaniment to salads and grain bowls.
6. Fermented Green Beans:
For a crisp and tangy addition to your fermented vegetable collection, try fermenting green beans. These fermented beans make a delicious snack on their own, or you can use them in salads or as a garnish for various dishes.
7. Cauliflower and Garlic Medley:
Combine cauliflower florets with garlic cloves for a flavourful and aromatic ferment. The mellow taste of cauliflower complements the pungent and savoury notes of garlic, resulting in a delicious and versatile fermented side dish.
8. Fermented Mixed Vegetables:
Feel free to get creative with your ferments by combining a medley of vegetables of your choice. Mix and match ingredients like bell peppers, onions, carrots, and cucumbers to create a colourful and diverse fermented vegetable medley.
Ingredients:
- 1 medium-sized green cabbage (about 2-3 pounds)
- 2 tablespoons sea salt (non-iodized) or 2% salt
- Optional: Caraway seeds or juniper berries for added flavour
Instructions:
1. Remove the outer leaves of the cabbage and set them aside. Cut the cabbage into quarters and remove the core. Finely shred the cabbage using a knife or a food processor.
2. Place the shredded cabbage in a large mixing bowl and sprinkle the sea salt over it. Optional: Add caraway seeds or juniper berries for additional flavour.
3. Massage and squeeze the cabbage with your hands for about 5-10 minutes. This process helps to release the cabbage's natural juices and break down its cell walls.
4. Transfer the cabbage and its juices into the fermentation vessel. Pack it down tightly using your hands or a spoon to remove any air pockets.
5. Take the reserved outer cabbage leaves and place them on top of the shredded cabbage to create a barrier. This will help keep the cabbage submerged in its own juices during fermentation.
6. Place a weight or fermentation stone on top of the cabbage leaves to hold everything down and keep it submerged in the liquid.
7. Cover the fermentation vessel with a clean cloth or lid and secure it with a rubber band or string.
8. Allow the sauerkraut to ferment at room temperature (ideally around 65-75°F or 18-24°C) for 1 to 8 weeks, depending on your desired level of sourness. Check the sauerkraut every few days to ensure it stays submerged and to taste-test its progress.
9. Once the sauerkraut reaches your desired taste, remove the weight and outer cabbage leaves. Transfer the sauerkraut into clean, airtight containers and store it in the refrigerator.
Ingredients:
- 1 medium-sized Napa cabbage (about 2-3 pounds)
- 2 tbsp sea salt (non-iodized) or 3% salt
- 1 tablespoon grated ginger
- 4-6 cloves garlic, minced
- 2 tablespoons fish sauce or soy sauce (for a vegan version, use tamari or liquid aminos)
- 2 tablespoons Korean red pepper flakes (gochugaru) or chilli powder
- 1 sweet apple or Japanese pear- grated (optional for added sweetness)
- 4-5 green onions, chopped
- 1-2 carrots, julienned
- 1 daikon radish, julienned (optional)
Equipment:
- Large mixing bowl
- Fermentation vessel (glass jar, ceramic crock, or fermenting container)
- Weight or fermentation stone
- Clean cloth or lid for covering the container
- Rubber band or string
Instructions:
1. Cut the Napa cabbage in half lengthwise and remove the core. Chop the cabbage into bite-sized pieces.
2. In a large mixing bowl, dissolve the sea salt in water to create a brine. Submerge the chopped cabbage in the brine, ensuring it's fully covered. Let it sit for about 1-2 hours, tossing occasionally to ensure even salting.
3. Rinse the cabbage thoroughly under cold water to remove excess salt. Drain well and place it back in the mixing bowl.
4. In a separate bowl, mix the grated ginger, minced garlic, fish sauce (or alternative), Korean red pepper flakes, and apple/pear (if using) to create the kimchi paste.
5. Add the kimchi paste to the cabbage and mix thoroughly, making sure the cabbage is evenly coated with the spicy mixture. Toss in the chopped green onions, julienned carrots, and daikon radish (if using) for added flavour and crunch.
6. Transfer the kimchi mixture into the fermentation vessel, packing it down tightly to remove air pockets.
7. Place a weight or fermentation stone on top of the kimchi to keep it submerged in its own juices.
8. Cover the fermentation vessel with a clean cloth or lid and secure it with a rubber band or string.
9. Allow the kimchi to ferment at room temperature for 1 to 5 days, depending on your preferred level of fermentation. Check the kimchi daily and press it down with the weight to ensure it stays submerged.
10. Once the kimchi reaches your desired level of fermentation, remove the weight and cover the vessel with an airtight lid. Store it in the refrigerator, where the flavours will continue to develop and mature over time.
Note:
Adjust the level of spiciness and seasoning according to your taste preferences.
Kimchi is a highly seasonal item and can be prepared according to your preferences.
Some people enjoy theirs fermented for a much longer time, months even. Customize this recipe according to your preferences and make your kimchi your own.
Some of my favourite non traditional mix-ins include miso, thai red curry paste, and various herbs and vegetables. Although it is advised to start with simple recipes and expand from there. There are said to be thousands of recipes for kimchi- each based on the family that makes it.
When it comes to pickles, two popular varieties that would be sold in an urban deli are full sour and half sour pickles. Both offer a unique and tangy flavour, but their differences lie in their fermentation process and resulting taste profiles. Let's delve into the characteristics of each type to better understand what sets them apart.
Full Sour Pickles:
Full sour pickles are aptly named because they undergo a longer fermentation process, typically spanning several weeks to a few months. During this extended fermentation, the cucumbers fully transform into pickles, resulting in a bold, fully sour, and tangy flavour. These pickles boast a robust taste with a more pronounced tang compared to other pickles. The longer fermentation time allows them to develop a deep and complex flavour that pickle enthusiasts relish. Full sour pickles are a favourite choice for those who appreciate intense sourness and a satisfying crunch.
Half Sour Pickles:
In contrast, half sour pickles are fermented for a shorter period, typically lasting only a few days to a week. As a result, they retain some of their natural crispness and have a milder, less tangy taste compared to their fully fermented counterparts. Half sour pickles are renowned for their fresh, crunchy texture and a balanced flavour profile that is less acidic. These pickles strike a perfect harmony between tanginess and a subtle cucumber taste, making them an ideal choice for those who prefer a less sour, more refreshing pickle.
The Role of Grape Leaves:
Grape leaves play a helpful role in achieving that desirable crunch associated with pickles. The naturally occurring tannins in grape leaves act as a natural firming agent, ensuring the pickles retain their crisp texture throughout the fermentation process. When making homemade pickles, placing a grape leaf or two in the jar along with the cucumbers helps maintain their crunchiness, resulting in a satisfying astringent mouthfeel with every bite.
Ice Bath Soak and Removing the Blossom End:
To achieve the crispiest pickles, two additional techniques can make a significant difference. Before brining the cucumbers, a short ice bath soak can help preserve their crunch. Placing the cucumbers in a bowl of ice water for a couple of hours before pickling firms up their texture, refreshing the ice as it melts. Additionally, removing the blossom end of the cucumbers quickly after picking helps prevent enzymes from breaking down the pickle, resulting in a firmer and more delicious end product.
Ingredients:
- 2 lbs pickling cucumbers
- 4 cups water
- 1/4 cup pickling salt or 5% salt
- 4 garlic cloves, peeled
- 2-3 dill sprigs
- 1 tsp black peppercorns
- 1/2 tsp red pepper flakes (optional, for heat)
- 1 tbsp mustard seeds (optional, for flavour and colour)
- Grape leaves or bay leaves (optional, for added astringency)
Instructions:
1. Wash the cucumbers thoroughly and remove any blossom ends.
2. In a large bowl, mix water and pickling salt until the salt is dissolved to create a brine.
3. Place the garlic cloves, dill sprigs, black peppercorns, and red pepper flakes (if using) in the bottom of a clean glass jar.
4. Pack the cucumbers tightly into the jar, leaving some space at the top.
5. Pour the brine over the cucumbers, ensuring they are fully submerged. Add grape leaves on top if using.
6. Close the jar with a lid, but do not seal it tightly. Allow the jar to sit at room temperature for about 2-4 weeks for full sour pickles. Check the pickles daily and remove any scum that may form on the surface.
7. Once the pickles reach the desired level of sourness, transfer the jar to the refrigerator to slow down the fermentation process. They can be stored in the refrigerator for several months.
Instructions:
1. Follow the same steps as the Full Sour Pickle recipe, but this time, let the cucumbers ferment at room temperature for only 2-4 days for half sour pickles. The shorter fermentation time will result in a milder and less tangy flavour. You may also wish to reduce the salt to around 3%, but this is personal preference.
Making homemade pickles is a rewarding experience, offering the opportunity to create personalised flavours while achieving that desired crispness. Whether you prefer the tangy goodness of full sour pickles or the milder taste of half sour pickles, incorporating grape leaves, ice bath soak, and removing the blossom end are essential techniques for creating delicious and perfectly crunchy homemade pickles.
Ingredients:
- 1 cup carrots, cut into sticks or rounds
- 1 cup radishes, sliced
- 2-3 sprigs of fresh dill
- 2 cups filtered water
- 1 tablespoon sea salt (non-iodized) or 2% salt
- 2-3 garlic cloves, peeled
- 1 teaspoon black peppercorns
- 1 teaspoon mustard seeds
Instructions:
1. Wash and prepare the carrots and radishes by cutting them into sticks or rounds and slicing the radishes.
2. In the glass jar, place the fresh dill sprigs, garlic cloves, black peppercorns, and mustard seeds.
3. Pack the prepared carrots and radishes into the jar, arranging them in a way that they fit snugly.
4. Dissolve the sea salt in filtered water to create a brine. Ensure the water is cool or at room temperature before using.
5. Pour the brine over the vegetables, making sure they are fully submerged. Leave about 1 inch of headspace at the top.
6. Place a weight or fermentation stone on top of the vegetables to keep them submerged in the brine.
7. Cover the jar with an airlock.
8. Allow the carrots and radishes to ferment at room temperature for 3 to 5 days. Check them daily and press them down with the weight to keep them submerged.
9. Taste the vegetables after a few days to see if they have reached your desired level of fermentation. Once they have the right balance of tanginess and crunchiness, remove the weight and cover the jar with an airtight lid.
10. Store the fermented carrots and radishes with dill in the refrigerator to slow down the fermentation process. They will continue to develop flavour and become more delicious over time.
Note: Feel free to adjust the quantity of dill and other spices according to your taste preferences.
Ingredients:
- 2-3 medium-sized beets, peeled and thinly sliced
- 2 cups filtered water
- 1 tablespoon sea salt (non-iodized) or 3% salt
- 2-3 cloves of garlic, peeled
- 1 teaspoon black peppercorns
- 1-2 sprigs of fresh thyme or rosemary (optional)
Instructions:
1. Peel the beets and slice them thinly into rounds.
2. In the glass jar, place the garlic cloves, black peppercorns, and fresh thyme or rosemary (if using).
3. Pack the sliced beets into the jar, arranging them in a single layer.
4. Dissolve the sea salt in filtered water to create a brine. Ensure the water is cool or at room temperature before using.
5. Pour the brine over the beets, making sure they are fully submerged. Leave about 1 inch of headspace at the top.
6. Place a weight or fermentation stone on top of the beets to keep them submerged in the brine.
7. Cover the jar with an airlock.
8. Allow the beets to ferment at room temperature for 3 to 4 weeks.
9. Taste the beets after a few days to see if they have reached your desired level of fermentation. Once they have the right balance of tanginess, remove the weight and cover the jar with an airtight lid.
10. Store the fermented beet slices in the refrigerator to slow down the fermentation process. The flavours will continue to develop and mature over time.
11. Use the fermented beet slices as a colourful and flavourful addition to salads, grain bowls, or as a side dish. Their natural sweetness and tangy taste make them a delicious and nutritious way to elevate your meals.
Note: You can adjust the fermentation time to achieve your preferred level of tanginess and texture.
Ingredients:
- 1 pound fresh green beans, washed and trimmed
- 2-3 cloves of garlic, peeled
- 1 tablespoon sea salt (non-iodized) or 2% salt
- 1 teaspoon mustard seeds
- 1 teaspoon dill seeds
- 1/2 teaspoon red pepper flakes (optional, for a bit of heat)
- 2 cups filtered water
Instructions:
1. In the glass jar, place the peeled garlic cloves, mustard seeds, dill seeds, and red pepper flakes (if using).
2. Pack the washed and trimmed green beans into the jar, arranging them vertically.
3. Dissolve the sea salt in filtered water to create a brine. Ensure the water is cool or at room temperature before using.
4. Pour the brine over the green beans, making sure they are fully submerged. Leave about 1 inch of headspace at the top.
5. Place a clean weight or fermentation stone on top of the green beans to keep them submerged in the brine.
6. Cover the jar with an airlock.
7. Allow the green beans to ferment at room temperature for 10-14 days.
8. Taste the green beans after a few days to see if they have reached your desired level of fermentation. Once they have a pleasant tanginess remove the weight and cover the jar with an airtight lid.
9. Store the fermented green beans in the refrigerator to slow down the fermentation process. The flavours will continue to develop and enhance over time.
10. Enjoy the fermented green beans as a crisp and tangy snack, add them to salads for a burst of flavour, or use them as a delicious garnish for various dishes.
Ingredients:
- 1 medium cauliflower head, washed and cut into small florets
- 6-8 garlic cloves, peeled
- 1 tablespoon sea salt (non-iodized) or 2% salt
- 1 teaspoon black peppercorns
- 1 teaspoon coriander seeds
- 1 teaspoon fennel seeds
- 2 cups filtered water
Instructions:
1. In the glass jar, place the cauliflower florets and peeled garlic cloves.
2. In a separate bowl, dissolve the sea salt in filtered water to create a brine. Ensure the water is cool or at room temperature before using.
3. Add the black peppercorns, coriander seeds, and fennel seeds to the jar with the cauliflower and garlic.
4. Pour the brine over the vegetables, making sure they are fully submerged. Leave about 1 inch of headspace at the top.
5. Place a clean weight or fermentation stone on top of the vegetables to keep them submerged in the brine.
6. Cover the jar with an airlock.
7. Taste the cauliflower and garlic after a week to see if they have reached your desired level of fermentation. Allow the cauliflower and garlic to ferment at room temperature for 2-3 weeks.
8. Once they have a tangy and savoury flavour and a slightly softened texture, remove the weight and cover the jar with an airtight lid.
9. Store the fermented cauliflower and garlic in the refrigerator to slow down the fermentation process. The flavours will continue to develop and improve over time.
Note: Experiment with different spice combinations to create your own signature fermented cauliflower and garlic blend.
Ingredients:
- Assorted vegetables of your choice (e.g., bell peppers, onions, carrots, cucumbers, cauliflower, broccoli, etc.)
- 1 teaspoons sea salt (non-iodized) or 2% salt
- 1 teaspoon whole black peppercorns
- 1 teaspoon mustard seeds
- 1 teaspoon dill seeds
- 2 cups filtered water
Instructions:
1. Wash and prepare the vegetables by cutting them into bite-sized pieces or thin slices, as desired.
2. In the glass jar, layer the assorted vegetables, alternating colours and shapes to create an attractive presentation.
3. In a separate bowl, dissolve the sea salt in filtered water to create a brine. Ensure the water is cool or at room temperature before using.
4. Add the black peppercorns, mustard seeds, and dill seeds to the jar with the mixed vegetables.
5. Pour the brine over the vegetables, making sure they are fully submerged. Leave about 1 inch of headspace at the top.
6. Place a clean weight or fermentation stone on top of the vegetables to keep them submerged in the brine.
7. Cover the jar with an airlock.
8. Allow the mixed vegetables to ferment at room temperature for 3 to 7 days. Check them daily and press them down with the weight to keep them submerged.
9. Taste the vegetables after a few days to see if they have reached your desired level of fermentation. Once they have a tangy and slightly softened texture, remove the weight and cover the jar with an airtight lid.
10. Store the fermented mixed vegetables in the refrigerator to slow down the fermentation process. The flavours will continue to develop and mingle over time.
Note: As you experiment with different vegetable combinations, keep in mind their individual fermentation times may vary slightly. Adjust the fermentation time based on your preference for taste and texture. Feel free to add additional herbs and spices to customize the flavour profile to your liking. This versatile fermented mixed vegetable recipe offers endless possibilities for creating unique and delicious gluten-free ferments.
11.4 Fermented Gluten-Free Grains:
In this section, we delve into the world of fermented gluten-free bread, where ancient techniques meet modern dietary needs. Experience the joys of gluten-free sourdough and other fermented bread creations that not only cater to gluten sensitivities but also offer delicious flavours and gut-friendly benefits. Learn how to make your own gluten-free starter and embark on a journey to craft delicious and nourishing bread without gluten. From the tangy notes of sourdough to a medley of fermented grain bread, this chapter will equip you with the knowledge and techniques to create extraordinary gluten-free bread like never before. Elevate your baking skills and discover the magic of fermentation in crafting wholesome and delectable gluten-free breads.
Recipes to be covered in this chapter:
1. Gluten-Free Sourdough Bread: Unleash the deliciously tangy flavours of gluten-free sourdough, as you learn to cultivate your own gluten-free starter and master the art of sourdough baking without gluten.
2. Fermented Multigrain Bread: Explore the nutty and complex flavours of fermented multigrain bread, combining a variety of gluten-free grains for a hearty and wholesome loaf.
3. Overnight Rosemary and Parmesan Fermented Focaccia: Elevate your bread-making skills with a gluten-free fermented focaccia infused with aromatic rosemary, tangy parmesan, and luscious olive oil, perfect for sharing and savouring.
4. Fermented Teff Pancakes:
Delight in fluffy and tangy fermented teff pancakes, a staple of Ethiopian cuisine. Fermented teff offers a unique flavour profile to traditional pancakes, making them a delicious gluten-free breakfast or brunch option.
5. Fermented Seed Bread
The combination of seeds adds a delicious crunch and nutty flavour, while the fermentation process enhances the overall taste and texture of this wholesome bread.
Ingredients:
- 200g active sourdough starter
- 375g water
- 500g Gluten-Free All-Purpose Flour
- 10g salt
1. Autolyse: In a large mixing bowl, combine the flour and water, mixing just until no dry flour remains. Let this mixture sit for 30 minutes to 1 hour. This process allows the flour to fully hydrate.
2. After the autolyse, add your active sourdough starter to the bowl. Mix it into the dough until well distributed. Then, sprinkle the salt over the dough and incorporate.
3. Let the dough sit at room temperature for about 3-4 hours. During this time, stretch and fold the dough onto itself every hour for the first 2 hours. This builds strength in the dough.
4. After bulk fermentation, turn the dough out onto a lightly floured surface. Shape it into a round loaf. Place the dough, seam side up, into a floured banneton or a bowl lined with a floured tea towel.
5. Cover the dough with a cloth and place it in the refrigerator for a long retard. This can be anywhere from 12 to 48 hours. The cold environment slows down fermentation, allowing flavour development and making the dough easier to handle.
6. When you're ready to bake, preheat your oven as hot as it can go (ideally around 245°C/475°F). If you have a baking stone or steel, place it in the oven. Also, place a pan at the bottom of the oven – this will be used to create steam.
7. Take the dough out of the refrigerator. Invert the loaf onto a parchment-lined peel or an upside-down baking sheet. Score the top of the loaf with a sharp knife or lame. Slide the loaf (with the parchment) onto the baking stone or directly onto a baking sheet. Pour a cup of boiling water into the pan at the bottom of the oven to create steam. Reduce the oven temperature to 220°C/430°F and bake for about 25-30 minutes or until the crust is deep golden brown and the bread sounds hollow when tapped on the bottom.
8. Once baked, remove the loaf from the oven and let it cool on a wire rack for at least 1-2 hours before slicing. This waiting period is crucial as the inside continues to cook and set.
For the Quick Sourdough Starter:
- 100g gluten-free all-purpose flour
- 100g lukewarm water
- 1 packet (2 1/4 tsp) active dry yeast
Creating the Quick Sourdough Starter:
1. In a glass or plastic container, combine the gluten-free all-purpose flour, lukewarm water, and active dry yeast. Mix well to form a thick but smooth batter.
2. Cover the container loosely with a clean cloth or plastic wrap. Allow it to sit at room temperature for 24-48 hours. During this time, the mixture will start to ferment and develop bubbles.
3. After 24-48 hours, the starter should look bubbly and have a sour aroma. It is now ready to use.
Note: Some people say using yeast means this is no longer sourdough. I feel that if the dough becomes sour through a process of fermentation, it's sourdough. This is achieved through the long ferment, not necessarily the starter. This is the method they might use in making commercial sourdough, which is why you might also see yeast on the label of your sourdough breads found in grocery stores. This is a very contentious topic, one which I feel is not worth the fight.
Use whatever method you prefer, and is accessible to you.
Some simply cannot maintain a starter.
That is ok.
For the Classic Sourdough Starter
Classic sourdough starters capture the wild yeasts and lactic acid bacteria present in the environment and the flours used. Cultivating a starter without commercial yeast requires a touch of patience. Here's a guide to create and maintain a naturally gluten-free sourdough starter.
Ingredients:
- 120g (about 1 cup) gluten-free all-purpose flour (brown or white rice, sorghum, buckwheat, or a blend)
- 120g (about 1/2 cup) filtered water
Instructions:
Day 1 - Initial Mixing:
In a clean glass or plastic container, combine the gluten-free flour with the water. Stir until all the flour is hydrated. Cover the container loosely with a cloth or lid and let it sit at room temperature (20°C-24°C / 68°F-75°F) for 24 hours.
Day 2 - First Feeding:
Discard half of the initial mixture. To the remaining half, add 120g of flour and 120g of water. Stir well, cover, and let sit for another 24 hours.
Day 3-6 - Regular Feedings:
By this time, bubbles indicating fermentation activity should be visible. Each day, carry out the feeding process: discard half of the mixture, then add 120g of flour and 120g of water. If by Day 6, you observe little to no activity, consider trying a different type of flour or making slight adjustments to the water quantity.
Day 7 - Mature Starter:
The starter should now be bubbly and have a pleasant tangy aroma, indicating its readiness for baking. If it's not showing these signs yet, consider adding an additional feeding per day, once per evening and once in the morning.
Maintenance:
Daily Feeding: If you plan on baking often or if you're storing your starter at room temperature, stick to daily feedings. Discard half and then feed it with 120g of flour and 120g of water.
Weekly Feeding: If baking is more of an occasional activity for you, the starter can be kept in the refrigerator. Just remember to feed it once a week using the same method. When you're ready to bake, let the starter reach room temperature and ensure it's bubbly and active.
Revival: Sometimes, life happens, and starters are neglected. If this occurs, give your starter a few consecutive feedings to rejuvenate it.
Tips:
- Using filtered water is a smart move, as chlorine in tap water can disrupt the fermentation. Although some report no issues.
- Adjusting the water and flour ratios lets you play with flavour; a thicker starter will be milder, while a thinner one will bring out more tang.
- Keeping your container and utensils squeaky clean prevents any unwanted bacteria from throwing a party in your starter.
Ingredients:
For the Multigrain Soaker:
- 1/2 cup gluten-free rolled oats
- 1/4 cup quinoa
- 1/4 cup millet
- 1/4 cup amaranth
- 1/4 cup teff
- 1 1/2 cups water
For the Fermented Multigrain Bread Dough:
- 1 1/2 cups gluten-free all-purpose flour
- 1/2 cup brown rice flour
- 1/4 cup potato starch
- 1/4 cup tapioca flour
- 3 tablespoons psyllium husk
- 1 packet (2 1/4 tsp) active dry yeast,
- 1 tsp salt
- 1 tbsp honey or maple syrup
- 1/4 cup warm water
- 1/4 cup plain yogurt (or dairy-free yogurts for a vegan option)
- 2 tbsp olive oil
- Multigrain soaker (prepared from above)
- Additional warm water, if needed
Instructions:
1. Prepare the Multigrain Soaker:
- In a medium bowl, combine the gluten-free rolled oats, quinoa, millet, amaranth, and teff with 1 1/2 cups of water. Stir to combine.
- Cover the bowl with plastic wrap or a lid and let it sit at room temperature for about 12 to 24 hours to ferment. The grains will soften and develop a nutty flavour during fermentation.
2. Prepare the Fermented Multigrain Bread Dough:
- In a small bowl, mix the honey (or maple syrup) with 1/4 cup warm water. Sprinkle the yeast over the water-honey mixture and let it sit for about 5 minutes until frothy.
- In a large mixing bowl, combine the gluten-free all-purpose flour, brown rice flour, potato starch, tapioca flour, and salt. Mix well.
- Add the activated yeast mixture, plain yogurt, and olive oil to the dry ingredients. Mix until a sticky dough forms.
- Add the fermented multigrain soaker to the dough and mix until well combined. If the dough is too dry, add a little warm water (1 tbsp at a time) until you achieve a slightly sticky consistency.
- Cover the bowl with a clean kitchen towel or plastic wrap and let it rise in a warm place for about 1 to 1 1/2 hours, or until the dough has doubled in size.
3. Preheat the Oven and Shape the Bread:
- Preheat your oven to 375°F (190°C). Grease a loaf pan or line it with parchment paper.
- Gently deflate the risen dough and transfer it to the prepared loaf pan. Use wet hands to shape the dough into a smooth loaf.
4. Second Rise and Bake:
- Cover the loaf pan with a clean kitchen towel and let the dough rise for an additional 30 to 45 minutes, or until it reaches the top of the pan.
- Once the dough has risen, place the loaf pan in the preheated oven and bake for 35 to 40 minutes, or until the crust is golden brown and the bread sounds hollow when tapped.
5. Cool and Enjoy:
- Remove the bread from the oven and let it cool in the pan for a few minutes. Then, transfer it to a wire rack to cool completely before slicing.
- Enjoy your homemade bread with your favourite spreads or use it for sandwiches and toast. Store any leftovers in an airtight container at room temperature.
Note: Experiment with different gluten-free grains for variations in taste and texture.
Ingredients:
For the Fermented Focaccia Dough:
- 2 cups gluten-free all-purpose flour
- 1/2 cup brown rice flour
- 1/2 cup tapioca flour
- 1 packet (2 1/4 tsp) active dry yeast
- 1 tsp sugar
- 1 1/2 tsp salt
- 1 1/2 cups warm water
- 2 tbsp olive oil
For the Topping:
- 3 tbsp olive oil
- 2-3 sprigs of fresh rosemary
- 1/2 cup grated Parmesan cheese
- Coarse sea salt, for sprinkling
Instructions:
1. Prepare the Fermented Focaccia Dough:
- In a small bowl, combine the warm water, sugar, and active dry yeast. Let it sit for about 5 minutes until the yeast becomes frothy.
- In a large mixing bowl, whisk together the gluten-free all-purpose flour, brown rice flour, tapioca flour, and salt.
- Pour the yeast mixture and olive oil into the dry ingredients. Mix until a sticky dough forms.
- Cover the bowl with a clean kitchen towel or plastic wrap and let the dough sit at room temperature for 1 hour.
2. Refrigerate the Dough Overnight:
- After the initial rise, transfer the dough to a greased container with a lid or a large plastic resealable bag.
- Place the container or bag in the refrigerator and let the dough ferment overnight for about 12 to 16 hours. This slow fermentation in the fridge will develop the flavours and texture of the focaccia.
3. Prepare and Bake the Focaccia:
- The next day, remove the container or bag from the refrigerator and let the dough come to room temperature for about 30 minutes.
- Preheat your oven to 400°F (200°C). Grease a baking sheet or line it with parchment paper.
- Gently deflate the risen dough and transfer it to the prepared baking sheet. Use wet hands to spread the dough into a rectangular or circular shape, about 1/2 inch thick.
4. Infuse with flavours:
- Drizzle the olive oil over the surface of the focaccia, using your fingers to spread it evenly. Press the rosemary sprigs into the dough.
- Sprinkle the grated Parmesan cheese over the top of the focaccia, covering it evenly.
5. Final Rise and Bake:
- Cover the focaccia with a clean kitchen towel and let it rise at room temperature for 30 minutes to 1 hour.
- Sprinkle coarse sea salt over the top of the focaccia.
- Place the baking sheet in the preheated oven and bake for 25 to 30 minutes, or until the focaccia is golden brown on top and baked through.
6. Cool and Serve:
- Remove the focaccia from the oven and let it cool slightly on the baking sheet. Then, transfer it to a wire rack to cool completely.
- Slice the Overnight Rosemary and Parmesan Fermented Focaccia and serve it warm or at room temperature. Enjoy it as a savoury side dish, appetizer, or alongside soups and salads.
The overnight fermentation in the fridge allows the dough to develop deeper flavours and a delicious texture, making this focaccia a perfect addition to any meal or gathering.
Ingredients:
- 1 cup teff flour
- 1 cup water
- 1/4 teaspoon active dry yeast
- 1/4 teaspoon salt
- 1 tablespoon maple syrup or honey (optional)
- 1/2 teaspoon baking soda
- Cooking oil (for greasing the pan)
Instructions:
1. In a medium-sized bowl, mix the teff flour, water, and active dry yeast until well combined. Cover the bowl with a clean cloth or plastic wrap and let it sit at room temperature for 12 to 24 hours to allow fermentation to occur. The longer it ferments, the tangier the flavour will be.
2. After fermentation, you will notice some bubbles on the surface of the batter. Stir in the salt and optional maple syrup or honey.
3. Preheat a non-stick skillet or griddle over medium heat. Grease the surface with a little cooking oil.
4. In a small bowl, dissolve the baking soda in 1 tablespoon of water. Add this to the fermented teff batter and mix well to incorporate.
5. Ladle about 1/4 cup of the batter onto the hot skillet to form a pancake. Use the back of the ladle to spread the batter into a circular shape.
6. Cook the pancake for about 2-3 minutes or until bubbles start to form on the surface. Flip the pancake and cook for an additional 1-2 minutes until both sides are lightly golden.
7. Remove the pancake from the skillet and keep warm. Repeat the process with the remaining batter.
8. Serve the fermented teff pancakes warm with your favourite toppings such as fresh fruits, maple syrup, or dairy-free yogurts.
Ingredients:
- 1 cup gluten-free all-purpose flour blend
- 1/2 cup brown rice flour
- 1/4 cup ground flaxseed
- 1/4 cup chia seeds
- 1/4 cup sunflower seeds
- 1/4 cup pumpkin seeds
- 1/4 cup sesame seeds
- 1 teaspoon active dry yeast
- 1 teaspoon salt
- 1 tablespoon maple syrup or honey
- 1 1/2 cups warm water
Instructions:
1. In a large mixing bowl, combine the gluten-free all-purpose flour blend, brown rice flour, ground flaxseed, chia seeds, sunflower seeds, pumpkin seeds, sesame seeds, active dry yeast, and salt. Mix well to ensure all the dry ingredients are evenly distributed.
2. In a separate small bowl, mix the maple syrup (or honey) with warm water until the sweetener is dissolved. The sweetener will act as food for the yeast during fermentation.
3. Gradually pour the sweetened water into the dry ingredients, stirring as you pour. Continue mixing until a thick and sticky dough forms. If the dough feels too dry, add a little more warm water, one tablespoon at a time, until it reaches the desired consistency.
4. Cover the bowl with a clean kitchen towel or plastic wrap and let it sit at room temperature for about 12 to 24 hours for fermentation to occur. During this time, the dough will rise and develop a slight tangy flavour.
5. Preheat your oven to 375°F (190°C) and grease a 9x5-inch loaf pan.
6. Transfer the fermented dough to the greased loaf pan, and smooth the top.
7. Bake the bread in the preheated oven for 35 to 40 minutes or until the top is golden brown and a toothpick inserted into the centre comes out clean.
8. Remove the bread from the oven and let it cool in the pan for 10 minutes before transferring it to a wire rack to cool completely.
11.5 Fermented Condiments and Sauces
Elevate your culinary creations with the magical world of homemade fermented condiments and sauces. In this section, we delve into the art of fermentation to enhance the taste and nutritional profile of your favourite toppings. Fermented condiments not only add a delicious tang to your dishes but also introduce beneficial probiotics, promoting gut health and overall well-being. Explore the process of fermentation and how it can transform ordinary ingredients into extraordinary and flavourful accompaniments.
Recipes:
1. Fermented Hot Sauce: Turn up the heat with zesty and tangy fermented hot sauce, perfect for adding a kick to your favourite dishes.
2. Probiotic-Rich Ketchup: Create a gut-friendly version of the classic ketchup, packed with natural sweetness and a delicious hint of tanginess.
3. Fermented Pickle Relish: Elevate your hamburgers and hot dogs with the crunchy and tangy goodness of fermented pickle relish.
4. Fermented Mustard: Unleash the unique flavours of mustard seeds through fermentation, adding a punch of taste to sandwiches and dressings.
5. Kimchi Mayo: Combine the creaminess of mayo with the bold flavours of kimchi for a unique and savoury dipping sauce or sandwich spread.
6. Fermented BBQ Sauce: Enhance your barbecue experience with a tangy and smoky fermented BBQ sauce, perfect for grilling and marinating.
7. Fermented Salsa: Elevate the flavours of your favourite salsa with the probiotic benefits of fermentation, ideal for dipping and topping dishes.
8. Fermented Teriyaki Glaze: Experience the umami richness of teriyaki glaze with added probiotic goodness, elevating your Asian-inspired dishes.
10. Moroccan Fermented Lemon and Tahini Dressing: Enjoy the creamy and nutty flavours of tahini combined with the tangy twist of fermentation, perfect for salads and bowls.
NOTE: Why do some recipes call for a starter? Because in some recipes the items are cooked and therefore it's important to add back living cultures that are capable of fermenting your item, as they no longer are alive on the skins of your cooked vegetables. Stick with veggie starter cultures like Calwell's rather than probiotic supplements as there is no guarantee your specific probiotic can ferment vegetables.
Ingredients:
- 10-12 fresh hot chilli peppers (such as jalapeno, serrano, or Thai chili), sliced
- 3 cloves garlic, peeled
- 1 small onion, roughly chopped
- 2 teaspoons sea salt, divided
- 1 cup filtered water
- Clean glass jar with a tight-fitting lid
Instructions:
1. Wash the chilli peppers thoroughly and remove the stems. If you prefer a milder hot sauce, you can also remove the seeds and membranes from the peppers.
2. Slice the chilli peppers thinly. Cut garlic in half, and onion into a large dice.Combine the chilli peppers, garlic, onion, & sea salt.
3. Transfer the chilli mixture to the glass jar and pack it down to remove any air pockets.
4. In a separate bowl, mix the filtered water and salt. Pour this brine over the chilli mixture until it is fully submerged. Leave about an inch of headspace in the jar.
5. If necessary, weigh down the chilli mixture with a small fermentation weight or a clean, food-safe object to keep it submerged in the brine.
6. Close the jar with the lid tightly and place it in a cool, dark spot to ferment. Check the hot sauce every day to ensure the chilli mixture stays submerged and to release any built-up gases.
7. Ferment the hot sauce for about 1 to 2 months, depending on your desired level of tanginess and heat. The longer it ferments, the more complex the flavours will become.
8. Once the hot sauce reaches your desired taste, transfer the solids to a blender and blend until smooth. Add the fermenting brine to a hot sauce thickness. You can strain it through a fine mesh strainer for a smoother consistency or leave it as is for a chunkier texture.
9. Transfer the hot sauce to a clean glass bottle and refrigerate it to slow down the fermentation process. The hot sauce will continue to develop its flavours in the fridge.
Ingredients:
- 1 can (28 oz) crushed tomatoes
- 1/4 cup apple cider vinegar
- 2 tablespoons maple syrup or honey
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1/2 teaspoon sea salt
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon ground cloves
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground allspice
- 1/4 teaspoon ground ginger
- 1/4 teaspoon ground cayenne pepper (optional for extra heat)
- 2 tablespoons vegetable starter culture (such as Caldwell's)
Instructions:
1. In a saucepan, combine the crushed tomatoes, apple cider vinegar, maple syrup or honey, onion powder, garlic powder, sea salt, black pepper, ground cloves, ground cinnamon, ground allspice, ground ginger, and ground cayenne pepper (if using). Mix well to combine all the ingredients.
2. Place the saucepan on the stove over medium heat. Bring the mixture to a simmer, stirring occasionally.
3. Let the ketchup mixture simmer for about 10-15 minutes, allowing the flavours to meld together.
4. After simmering, remove the saucepan from the heat and let it cool to room temperature.
5. Once the ketchup has cooled, stir in the vegetable starter culture until well combined.
6. Transfer the ketchup to a clean glass jar with a tight-fitting lid.
7. Close the lid tightly on the jar and let it sit at room temperature for about 2-3 days to ferment.
8. “Burp” the jar daily to release any built-up gases during fermentation.
9. After fermenting, taste the ketchup and adjust the seasoning if needed.
10. Transfer the fermented probiotic ketchup to the refrigerator to slow down the fermentation process. It will keep well for several weeks.
Ingredients:
- 1 lb pickling cucumbers, finely chopped
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1/4 cup fresh dill, chopped
- 1 tablespoon sea salt or 2% salt
- 1 teaspoon mustard seeds
- 1/2 teaspoon black peppercorns
- 1/4 teaspoon red pepper flakes (optional)
- Clean glass jar with a tight-fitting lid
Instructions:
1. In a large bowl, combine the chopped pickling cucumbers, onion, garlic, and fresh dill.
2. Sprinkle the sea salt over the vegetables and mix well to ensure the salt is evenly distributed.
3. Let the cucumber mixture sit for about 30 minutes to allow the salt to draw out the natural juices from the vegetables.
4. After 30 minutes, you will notice that the cucumber mixture has become more liquidy. This is the brine that will aid in the fermentation process.
5. Add the mustard seeds, black peppercorns, and red pepper flakes (if using) to the cucumber mixture and stir to combine.
6. Transfer the cucumber mixture to a clean glass jar, packing it down tightly to remove any air bubbles.
7. Pour any remaining brine from the bowl into the jar to cover the cucumber mixture completely. The vegetables should be submerged in the brine.
8. Close the lid tightly on the jar and store it in a warm spot, away from direct sunlight, to ferment.
9. Let the pickle relish ferment for about 2 to 5 days, depending on your preference for tanginess. Remember to “burp” the jar daily to release any built-up gases.
10. After fermenting, taste the pickle relish and adjust the seasoning as needed.
11. Transfer the fermented pickle relish to the refrigerator to slow down the fermentation process. It will keep well for several weeks.
Ingredients:
- 1/2 cup yellow mustard seeds
- 1/4 cup white wine vinegar
- 1/4 cup water
- 1 tablespoon honey or maple syrup
- 1/2 teaspoon sea salt ot 2% salt
- 1/4 teaspoon turmeric powder
- 2 cloves garlic, minced
- 1/4 small onion, finely chopped
- 1/4 teaspoon ground black pepper
Instructions:
1. In a bowl, combine the yellow mustard seeds, white wine vinegar, water, honey or maple syrup, sea salt, turmeric powder, minced garlic, chopped onion, and ground black pepper. Mix well to ensure all the mustard seeds are coated with the liquid.
2. Transfer the mustard mixture to a clean glass jar with a tight-fitting lid.
3. Close the lid tightly on the jar and let it sit at room temperature for about 2-3 days to ferment.
4. “Burp” the jar daily to release any built-up gases during fermentation.
5. After fermenting, taste the mustard to check if it has reached your desired level of tanginess. If you prefer a stronger flavour, you can let it ferment for an additional day or two.
6. Once the fermented mustard has reached the desired taste, transfer it to a blender or food processor.
7. Blend the mustard until you achieve your preferred consistency. If you like a smoother mustard, blend it longer; for a coarser texture, blend it briefly.
8. Transfer the fermented mustard to a clean condiment bottle or jar.
9. Store the fermented mustard in the refrigerator. The cold temperature will slow down the fermentation process.
Ingredients:
- 1/2 cup mayonnaise (store-bought or homemade)
- 1/4 cup kimchi, finely chopped
- 1 tablespoon kimchi juice (liquid from the kimchi jar)
- 1 teaspoon honey or maple syrup (optional, for added sweetness)
- 1/2 teaspoon sesame oil
- 1/4 teaspoon garlic powder
- Salt and pepper to taste
Instructions:
1. In a bowl, combine the mayonnaise, finely chopped kimchi, kimchi juice, honey or maple syrup (if using), sesame oil, and garlic powder. Mix well to ensure all the ingredients are evenly incorporated.
2. Taste the kimchi mayo and season with salt and pepper to your liking. The amount of salt needed may vary depending on the saltiness of the kimchi used, so adjust accordingly.
3. Transfer the kimchi mayo to a clean jar or airtight container.
4. Close the lid tightly on the container and refrigerate the kimchi mayo for at least 2 hours to allow the flavours to meld together.
5. Once chilled, give the kimchi mayo a good stir before using it as a dipping sauce or sandwich spread.
Ingredients:
- 1 cup ketchup
- 1/4 cup apple cider vinegar
- 2 tablespoons molasses
- 2 tablespoons honey or maple syrup
- 2 tablespoons tamari or soy sauce (gluten-free if needed)
- 1 tablespoon Dijon mustard
- 1 tablespoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon ground black pepper
- 1/4 teaspoon cayenne pepper (optional, for added heat)
- 1/4 cup finely chopped onion
- 2 cloves garlic, minced
- 1/2 teaspoon salt (or more to taste)
- vegetable starter culture (optional)
Instructions:
1. In a saucepan, combine the ketchup, apple cider vinegar, molasses, honey or maple syrup, tamari or soy sauce, Dijon mustard, smoked paprika, garlic powder, onion powder, black pepper, and cayenne pepper (if using). Stir well to combine all the ingredients.
2. Add the finely chopped onion and minced garlic to the sauce. Season with salt to taste.
3. Bring the sauce to a simmer over medium heat, stirring occasionally to prevent burning. Let it simmer for about 5 minutes to allow the flavours to meld together.
4. Remove the saucepan from the heat and let the BBQ sauce cool to room temperature.
5. Once the BBQ sauce has cooled, you have the option to ferment it for added depth of flavour and probiotic benefits. Stir in vegetable starter culture (if using). Transfer the sauce to a clean glass jar with a tight-fitting lid.
6. Close the lid on the jar and let the sauce ferment at room temperature for 2 to 3 days. Check the taste and texture after 24 hours and continue fermenting to your desired level of tanginess.
7. After fermentation, refrigerate the fermented BBQ sauce to slow down the fermentation process. It will keep well in the refrigerator for several weeks.
Ingredients:
- 4 large tomatoes, diced
- 1/2 red onion, finely chopped
- 2 cloves garlic, minced
- 1 jalapeno pepper, seeds removed and finely chopped
- 1/2 cup chopped fresh cilantro
- Juice of 1 lime
- 1 teaspoon ground cumin
- 1 teaspoon salt (or more to taste)
Instructions:
1. In a large mixing bowl, combine the diced tomatoes, finely chopped red onion, minced garlic, chopped jalapeno pepper, and fresh cilantro.
2. Add the lime juice, ground cumin, and salt to the bowl. Mix all the ingredients together until well combined.
3. Taste the salsa and adjust the seasonings as desired, adding more salt or lime juice if needed.
4. If you want to ferment the salsa, transfer it to a clean glass jar with a tight-fitting lid.
5. Close the lid on the jar and let the salsa ferment at room temperature for about 2 to 3 days. Check the taste and texture after 24 hours and continue fermenting to your desired level of tanginess.
6. Once the salsa has reached the desired level of fermentation, transfer it to the refrigerator to slow down the fermentation process. The fermented salsa will keep well in the refrigerator for several weeks.
Ingredients:
- 1/2 cup tamari (gluten-free soy sauce)
- 1/4 cup water
- 2 tablespoons miso paste (gluten-free if needed)
- 2 tablespoons honey or maple syrup
- 2 cloves garlic, minced
- 1-inch piece of fresh ginger, grated
- 1 tablespoon rice vinegar
- 1 tablespoon sesame oil
- 1/4 teaspoon red pepper flakes (optional, for heat)
Instructions:
1. In a saucepan, combine the tamari, water, honey (or maple syrup), minced garlic, grated ginger, rice vinegar, and red pepper flakes (if using).
2. Heat the mixture over medium heat, stirring occasionally, until it comes to a gentle simmer. Simmer for about 5 minutes to allow the flavours to meld.
3. Remove the saucepan from heat and let the teriyaki glaze cool to room temperature.
4. Stir in the miso paste until well combined.
5. Transfer the teriyaki glaze to a clean glass jar with a tight-fitting lid.
6. Close the lid on the jar and let the glaze ferment at room temperature for about 2 to 3 days. The fermentation process will deepen the flavours and add probiotic benefits to the glaze.
7. After fermenting, mix in the sesame oil, then transfer the teriyaki glaze to a clean jar or bottle, and store it in the refrigerator. The fermented tamari miso teriyaki glaze will keep well in the fridge for several weeks.
8. Use the fermented teriyaki glaze as a marinade for tofu, chicken, or salmon before grilling or baking. Brush it on vegetables or grilled meats for a flavourful glaze, or drizzle it over stir-fries for a savoury finish.
Ingredients:
- 2 tablespoons fermented Moroccan lemons (preserved lemons), pulp removed and peel finely chopped (see recipe below)
- 1/4 cup tahini
- 2 tablespoons fresh lemon juice
- 1 tablespoon extra-virgin olive oil
- 1 clove garlic, minced
- 1/2 teaspoon ground cumin
- 1/4 teaspoon ground coriander
- Pinch of cayenne pepper (optional, for a hint of heat)
- Salt and pepper, to taste
- Water, as needed
Instructions:
1. In a small bowl, combine the chopped fermented Moroccan lemons, tahini, fresh lemon juice, olive oil, minced garlic, ground cumin, ground coriander, and cayenne pepper (if using).
2. Mix well until all the ingredients are thoroughly combined. The tahini may become quite thick at this point.
3. Gradually add water, a tablespoon at a time, stirring well after each addition until the desired consistency is reached. Add enough water to achieve a smooth and creamy dressing.
4. Taste the dressing and season with salt and pepper according to your preference. Keep in mind that the fermented lemons already provide a salty and tangy flavour, so adjust the salt accordingly.
5. Once the dressing reaches your desired taste and consistency, transfer it to a jar or airtight container.
6. Refrigerate the dressing for at least 30 minutes before using, as this will allow the flavours to meld together.
7. Serve the Moroccan Lemon Tahini Dressing over salads, roasted vegetables, grain bowls, or use it as a delicious dipping sauce for falafels or fresh pita bread.
Fermented lemons, also known as preserved lemons, are a traditional ingredient used in Moroccan cuisine to add a unique and tangy flavour to various dishes. Here's how you can make your own Moroccan fermented lemons at home:
Ingredients:
- 4-5 organic lemons (Meyer lemons work well if available)
- 1/4 cup sea salt
- Extra lemon juice, if needed
Instructions:
1. Wash the lemons thoroughly to remove any dirt or residue. It's essential to use organic lemons since they don't have any wax or chemicals on the skin.
2. Cut the lemons into quarters, making sure not to cut all the way through, so the quarters remain attached at the base.
3. Sprinkle a generous amount of sea salt into the cuts of each lemon, making sure to coat them well.
4. Place the salted lemons into a clean and sterilised glass jar. Press the lemons down firmly to release their juice. Add more lemons to the jar until it's almost full, leaving a little space at the top.
5. If the lemon juice released by the lemons is not enough to cover them entirely, add some extra lemon juice to the jar until the lemons are fully submerged.
6. Seal the jar tightly and let it sit at room temperature for about 3-4 days. During this time, the lemons will start to ferment.
7. After the initial fermentation period, transfer the jar to the refrigerator and let the lemons continue to ferment for about 3-4 weeks. The longer they ferment, the softer and more flavourful they will become.
8. To use the fermented lemons, remove them from the jar and rinse off the excess salt. Discard the pulp if desired, and use the lemon peel in your Moroccan dishes.
9. Fermented lemons are a versatile ingredient and can be used in tagines, stews, rice dishes, salads, and even as a unique garnish for cocktails.
Note: you may add other spices or herbs, but be mindful of the final use. Lavender lemon is lovely, but has more limited use than plainly fermented lemons with additions mixed in later. Enjoy the tangy and aromatic flavour of homemade Moroccan fermented lemons, bringing the authentic taste of Morocco to your dishes.
11.6: Sweet and savoury Fermented Treats
Indulge in a delicious selection of fermented desserts with these probiotic-rich recipes. From tangy and refreshing fermented fruits to decadent and nutritious chocolate treats, this section introduces you to the world of sweet fermented indulgences.
1. Tangy Fermented Mixed Berries:
Experience the burst of flavours in this tangy and vibrant fermented mixed berries recipe. The natural sweetness of strawberries, blueberries, and raspberries is elevated with a pleasant tanginess through fermentation. Enjoy these probiotic-packed berries as a topping for yogurt, oatmeal, or as a refreshing snack on their own.
2. Probiotic Dark Chocolate Truffles:
Savour the richness of dark chocolate combined with the benefits of fermentation in these probiotic dark chocolate truffles. The velvety smooth texture and deep chocolate flavours are complemented by the tangy notes from the fermentation process. These decadent truffles make for a guilt-free indulgence and a delicious addition to your dessert table.
Ingredients:
- 1 cup strawberries, hulled and halved
- 1 cup blueberries
- 1 cup raspberries
- 2 tablespoons honey or maple syrup (optional, for added sweetness)
- 1/2 teaspoon sea salt
- starter culture (optional)
Instructions:
1. Wash the berries thoroughly and let them dry completely.
2. In a clean glass or ceramic jar, layer the berries, alternating between strawberries, blueberries, and raspberries.
3. If using, drizzle the honey or maple syrup over the berries to add some sweetness. Sprinkle the sea salt evenly over the berries.
4. If you're using a starter culture, add it to the jar.
5. Use a clean spoon to gently press down the berries to release some of their juices.
6. Cover the jar with a clean cloth or paper towel and secure it with a rubber band or string. This allows air to flow while preventing dust or insects from getting in.
7. Leave the jar at room temperature for 24 to 48 hours to ferment. Check on the berries occasionally and give them a gentle stir.
8. Taste the berries after 24 hours to see if they have reached the desired level of tanginess. If not, let them ferment for another 24 hours.
9. Once the berries are tangy enough for your liking, transfer the jar to the refrigerator to slow down the fermentation process.
10. Serve the tangy fermented mixed berries as a topping for yogurt, oatmeal, or ice cream. You can also enjoy them as a refreshing and probiotic-rich snack on their own.
Note: As always, the fermentation time may vary depending on the ambient temperature and the desired level of tanginess. Adjust the fermentation time according to your taste preferences. If you prefer sweeter berries, you can skip the honey or maple syrup. The starter is optional but can help give a better flavour.
Ingredients:
- 8 ounces (225g) dark chocolate, finely chopped
- 1/2 cup coconut milk (full fat), canned
- 1/4 cup unsweetened cocoa powder, for coating
- 1/4 teaspoon sea salt
- 1 tablespoon honey or maple syrup (optional, for added sweetness)
- 1 tablespoon probiotic-rich liquid (such as water kefir, kombucha, or coconut water kefir)
Instructions:
1. In a heatproof bowl, add the finely chopped dark chocolate and set it aside.
2. In a small saucepan, heat the coconut milk over low heat until it begins to simmer. Remove from heat immediately.
3. Pour the hot coconut milk over the chopped chocolate and let it sit undisturbed for 1-2 minutes to allow the chocolate to melt.
4. After a couple of minutes, gently stir the chocolate and coconut milk mixture until it becomes smooth and well combined.
5. If you prefer sweeter truffles, add the honey or maple syrup to the chocolate mixture and stir until fully incorporated.
6. Allow the mixture to cool slightly, then stir in the probiotic-rich liquid of your choice. This will introduce beneficial bacteria into the truffles, kickstarting the fermentation process.
7. Cover the bowl with plastic wrap, pressing it directly onto the surface of the chocolate mixture to prevent a skin from forming.
8. Let the chocolate mixture sit at room temperature for 12 to 24 hours to ferment. The longer it ferments, the tangier the truffles will become. Taste the mixture after 12 hours to see if it has reached the desired level of tanginess.
9. Once the fermentation process is complete, place the bowl in the refrigerator for about 1 hour to firm up the chocolate.
10. Using a spoon or a small scoop, form the chocolate mixture into bite-sized truffles.
11. Roll the truffles in unsweetened cocoa powder and sprinkle a pinch of sea salt on top for added flavour.
12. Store the probiotic dark chocolate truffles in an airtight container in the refrigerator. Enjoy them as a delicious and guilt-free indulgence whenever you crave something sweet.
11.7 Troubleshooting and Storing Fermented Foods:
Fermenting foods can be a rewarding and delicious process, but it's not uncommon to encounter a few challenges along the way. In this section, we'll explore some common troubleshooting tips to help you navigate through potential issues during fermentation. Additionally, we'll cover proper storage techniques to ensure your fermented creations remain flavourful and safe to consume.
1. Troubleshooting Fermentation:
- Controlling Fermentation Time: If you find that your fermented foods are becoming too tangy or sour for your taste, consider reducing the fermentation time. Taste your ferments regularly to find the perfect balance of flavours that suit your preferences.
- Ensuring Submerged Vegetables: During vegetable fermentation, it's essential to keep the vegetables fully submerged in the brine to prevent spoilage. Consider using weights or fermentation lids that create an airtight seal to keep the vegetables below the liquid level.
- Mold Growth: If you notice mold forming on the surface of your ferments, it's essential to discard the entire batch to avoid any health risks. Ensure that your fermentation vessel and tools are thoroughly cleaned and sanitised before starting a new batch.
- Yeast Growth: If you notice yeast forming on the surface of your ferments, it's essential to remove it immediately by lifting it off with a clean paper towel. Yeast that has been allowed to proliferate will ruin the flavour of the entire batch and should be discarded. Using proper airlocks will prevent both mold and yeast growth.
2. Proper Storage of Fermented Foods:
- Refrigeration: Once your fermented foods have reached the desired level of tanginess, transfer them to the refrigerator to slow down the fermentation process. This helps maintain the flavours while extending their shelf life.
- Airtight Containers: Store fermented foods in airtight containers to prevent exposure to air, which can lead to spoilage. Mason jars with tight-fitting lids or fermentation crocks with water seals are excellent options for storing fermented foods.
- Date and Label: It's helpful to label your fermented creations with the date they were made, allowing you to track their ageing and know when they are ready for consumption.
3. Safety Precautions:
- Avoid Cross-Contamination: Practise good hygiene and avoid cross-contamination when handling fermented foods. Wash your hands thoroughly and use clean utensils and equipment to prevent introducing harmful bacteria to your ferments.
- Monitor Gas Build-Up: During fermentation, carbon dioxide gas is produced, which can lead to pressure build-up in the container. To prevent explosions or messy spills, use airlocks, or “burp” the container by slightly opening the lid to release excess gas, especially during the initial stages of fermentation.
By understanding these troubleshooting techniques and proper storage methods, you can confidently create and enjoy a wide variety of fermented foods with maximum flavour and nutritional benefits.
Happy fermenting!
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